Hi! After stumbling upon exrx I decided to try designing my own workout. My experience with sports up until now include athletics (allround track and field, 9 years until 15 years of age), Boxing (1 year) > about didn't do any kind of resistence training in between for about 2 years. and then ever since I was around 18: 1. half a year of 2-day split training more or less on machines 2. half a year free weights with the stress on power 4. about 5 months of home 2-day split strength training (bodyweight and a set of dumbbells) > (the programs up until now were designed by a fitness professional > nutritional side is covered as well) 3. about 2 years of trx force military program (mostly strength and endurance). Now I had about 1 month and half of 2-day split training I made with the help of exrx.

I'm 190 cm tall, 22 years old, weigh 87 kg, low percentage of body fat. My main goals are to add lean muscle and especially bulk up the chest and shoulders (to achieve a better V shape). I workout at home (law school takes quite a bit of my time and I find this option to be the most time and money-saving). Since I'm limited in space I have a set of adjustable dumbbells and a freeweight bench. So only exercises that take advantage of these and bodyweight are relevant.

That's good for a home workout. Just one thing bothers me. What kind of dumbells do you have? It doesn't sound good if you can do lateral raises with the DB's you bench and squat with. Do you have several of them?

Also, you migth want to try to rotate into the workout some Bulgarian Split squats and Hip thrust (single-leg or normal) for variety at some point. And Push-up's and it's variations are never a bad idea. Do some push-ups occasionally. Self assisted hamstring raises are an awesome exercise, I'd recommend using those atleast at some point.

To achieve greater tension and intensity I would superset some of the exercises. Either pairing agonists and antagonists or working the same group. It also shortens your workout.

Thanks for the feedback so far. Working the rear delts after side delts is a good idea then?

ya, you can do it either way. I personally prefer to do rear delts first before laterals on days when I work them together. Feels a little more comfortable on my shoulders that way, but you can do it however you like.

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